Getting The Calves Stretched Out

Haselsmasher

Barefooters
Apr 3, 2010
129
22
18
Docs:

I was sidelined earlier this year with a calcaneus stress reaction. I seem to have made it through that and, very fortunately, I've been able to build up to running 3 mi every other day. Things generally feel very good.

What I'm unhappy about (but I'll accept for now because at least I can run some) is that I'm running in Kinvaras. Hardly a minimalist shoe by the standards of people who frequent here - including me. My problem is that when I go to a zero drop I tend to get Achilles issues almost immediately. Sunday I ran in the Kinvaras and I then spent the rest of the day barefoot. Monday the Achilles was slightly tender, this morning it was fine. (I ran today no problem, and no issues the rest of the day.)

My foot just seems to not like extended periods of time in a zero-drop scenario. So my question: How do I make that last little bit of lengthening happen? I use the foam roller a lot. Do I just gradually add zero-drop time to give my calves time to adjust? I wore big heel-toe drop shoes, including orthotics, for many years. So those calves are used to being in a really shortened state.

I do seem to be having an issue with my Peroneals on that leg. They're tight/tender when I invert my foot. I've just recently started using the foam roller on that as well. They're pretty sensitive. I would assume that may be contributing in some way?

Thanks.

Jim
 
Dr. Andrew should be responding to the questions today.
 
And here I am. Sorry for my tardiness. Not to make you jealous, but I've been running on trails through the North woods of Minnesota on vacation!

Jim,

It's hard to say any more than was said in Dr. Cucuzzella's article. I would add (maybe I missed it) rolling out your feet with a rolling pin/lacrosse ball/etc. I do all the exercises in that article except the calf stretch. You can do it if you choose, but certainly not if there is any tenderness in the Achilles.

As for the issues in the peroneals I think you are correct. Take the time to work on them as well. Use some lotion and your thumbs to get in a good massage.